Walkers counting snack portions
A per-cake calorie figure makes it straightforward to decide how many rice cakes to pack for a shorter walk.
Who might choose rice cakes?
Hikers packing several kinds of food
Rice cakes can add variety to the snacks you carry. For hill walks, the British Mountaineering Council advises planning enough food for the day, with the amount of food and drink varying by weather, distance and terrain.
Shoppers checking ingredients and allergens
If you have dietary requirements, read the current pack as well as its front-of-pack descriptions. Kallo Lightly Salted, for example, is described as gluten-free and suitable for vegans but also carries a may-contain statement for milk, sesame and soya.
What should you check?
Start with the portion you will actually pack, then check how that snack fits the length and conditions of your walk.
| Priority | What to check | Your needs |
|---|---|---|
| Portion calories | Look for kcal per cake or declared serving, and check how many portions you intend to carry. Tesco Groceries and Kallo list 27 kcal per cake for their Lightly Salted products. | I want to count the rice cakes in my pack without confusing a per-100g figure with a per-cake figure. |
| Food for the route | Consider distance, terrain and weather alongside your food and water. The British Mountaineering Council advises carrying enough food for the day, snacking regularly and taking emergency high-energy food. | For a longer or more demanding walk, I need food beyond a light rice-cake snack. |
| Ingredients and allergens | Read the exact pack’s ingredients and any may-contain statement. Tesco lists brown rice and sea salt for its Lightly Salted cakes; Kallo Lightly Salted has a may-contain statement for milk, sesame and soya. | If I avoid particular ingredients or allergens, a vegan or gluten-free description alone does not answer every question about the pack. |
| Flavour variants | Compare the stated portion and nutrition panel for each flavour. Tesco Groceries lists Snack a Jacks Caramel Jumbo at 50 kcal and 2.4 g sugars per 13 g snack; Kallo lists 84 kcal per cake for its Milk Chocolate version. | I might choose a flavoured cake for variety, but I do not want to assume it has the same portion calories as a plain one. |
Common buying mistakes
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Relying on a light snack for the whole hike
A low-calorie rice cake does not, by itself, tell you how much food to carry for the route. The British Mountaineering Council says requirements vary with weather, distance and terrain.
Pack rice cakes as one snack option, then plan the rest of your food, water and emergency food around the outing.
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Comparing kcal per 100g with kcal per cake
Those figures use different amounts of food. Marks & Spencer lists 386 kcal per 100g for its Lightly Salted Rice Cakes, while Tesco and Kallo give a per-cake figure for their cited plain products.
Use a stated per-cake or per-serving value where possible; otherwise, establish the weight of the portion before comparing it.
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Assuming every flavour has the same calories
The cited plain Tesco and Kallo cakes list 27 kcal each, while Tesco Groceries lists 50 kcal per 13 g snack for Snack a Jacks Caramel Jumbo and Kallo lists 84 kcal per Milk Chocolate cake.
Check the nutrition panel for the particular flavour and portion you plan to pack.
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Overlooking a may-contain statement
A dietary description does not replace the allergen information: Kallo Lightly Salted is described as vegan-friendly and gluten-free but may contain milk, sesame and soya.
For an allergy-related requirement, read the current pack’s ingredients and cross-contact wording before eating it.
Brand and range references
Compare individual products rather than assuming that every rice cake in a brand’s range has the same portion size or nutrition values.
Kallo
Kallo lists 27 kcal per cake for both Lightly Salted and Organic Lightly Salted rice cakes.
- Kallo lists wholegrain brown rice and sea salt as the ingredients in these plain varieties.
- The standard Lightly Salted product’s may-contain statement names milk, sesame and soya; check the exact pack for your requirements.
Tesco
Tesco Lightly Salted Rice Cakes list 27 kcal per cake, with brown rice and sea salt as ingredients.
- The per-cake figure helps when deciding how many plain cakes to pack.
- Check flavoured products separately rather than applying the Lightly Salted figure to the range.
Snack a Jacks
The Caramel Jumbo Rice Cakes offer a flavoured option; Tesco Groceries lists 50 kcal and 2.4 g sugars per 13 g snack.
- A declared 13 g snack portion gives a basis for checking what you will pack.
- Its stated portion calories differ from the cited 27 kcal plain cakes, so compare the portions you expect to eat.
M&S
Marks & Spencer lists wholegrain brown rice and salt in its Lightly Salted Rice Cakes, with 386 kcal per 100g.
- The per-100g panel also lists 3.4 g fibre, allowing comparison on that stated basis.
- Establish the weight of an individual cake before comparing its calories with a product labelled per cake.
Joybuy rice cake option
This organic, lightly salted rice cake is an option for packing a small, countable snack alongside the other food needed for your walk.
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Kallo Organic Lightly Salted Rice Cakes 130g
For a light snack on a walk, this product lists 27 kcal per cake. Kallo lists organic wholegrain brown rice and sea salt for the 130 g pack. Check the current pack for ingredients and allergens, and plan other food for the route’s demands.
Questions about rice cakes for walks
Are low-calorie rice cakes enough food for a long hike?
Do not assume they are enough on their own. The British Mountaineering Council advises carrying enough food for the day, snacking regularly and bringing emergency high-energy food; the amount of food and drink needed varies with weather, distance and terrain.
How can I compare calories between rice cakes?
Compare kcal for the portion you will eat. Tesco Groceries and Kallo each list 27 kcal per cake for their cited Lightly Salted products; if another pack gives only kcal per 100g, establish its individual cake weight before making a per-cake comparison.
Do flavoured rice cakes have the same calories as plain ones?
Not necessarily: check each product’s stated portion. Tesco Groceries lists Snack a Jacks Caramel Jumbo at 50 kcal per 13 g snack, and Kallo lists 84 kcal per Milk Chocolate cake, compared with 27 kcal per cake for the cited plain Tesco and Kallo products.
Is a vegan or gluten-free description enough if I have an allergy?
No; read the current pack’s ingredients and allergen statements for the exact product. Kallo Lightly Salted is described as gluten-free and suitable for vegans, but its listing also says it may contain milk, sesame and soya.